WORKOUTS 3/31-4/5

MONDAY

Weightlifting

Power Clean

Every 90 seconds
4×2
start at 50% and finish at 75%
TC 6

Metcon

The Chief

Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

TUESDAY

Metcon

Score Rounds and Reps

AMRAP 24

2 chest to bar

2 slam balls 30/20

2 sit up

200m run

*add 2 reps to each movement each round

WEDNESDAY

Weightlifting

Push Press

6-4-3-2-1-1-1-1
Start @ 55%
rest 2-3 mins
TC 26

THURSDAY

Metcon

5 rounds for time with a partner:
40 walking lunges
30 KB swings (35/53 lb)
20 KB goblet squats (35/53 lb)
10 single-DB devils presses (35/50 lb)
– Split work as desired.

FRIDAY

Weightlifting

1 Snatch pull + 1 power snatch + 1 hang power snatch

5 sets
building in load

Metcon

Score Time

For time:
10-9-8-7-6-5-4-3-2-1
Hang power snatches (75/115 lb)

– after each set perform 20 double unders

SATURDAY

8:15am open gym-skill and strength

9:15am team wod

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